Stretch the Hips & Thighs with the Childs Pose
Table of Contents
What Is Childs Pose
Childs Pose is one of the most well-known Yoga positions (Balasana), most likely because it is so simple to perform and has so many benefits! Childs Pose is a resting position that is often performed in-between more challenging poses. You can remain in Childs Pose for as little as 30 seconds, or as long as 5 minutes. Keep reading the learn more about Childs Pose.
How to Do a Childs Pose
Childs Pose might be the simplest Yoga position to learn. Follow these steps to learn how to do Childs Pose.
Begin in a quadruped position on the floor (wrists in line with the shoulders and knees aligned with the hips). Place your knees wider than hip-width apart.
Have your feet pointed down and placed together on the floor. Sit back on your heels as far as you can.
Fold forward and extend your arms out in front of you. Rest your forehead on the floor. Hold for 30 seconds.
To deepen the stretch, you can press your arms, chest, and shoulders into the ground.
You have now learned how to do Childs Pose!
Childs Pose Form
Childs Pose is a simple position but can be performed incorrectly. Remember that your toes should be untucked, this means that the top of your foot is resting directly on the floor. You should be sitting on your heels, and you can spread your knees if you’d like. Your hands should be on the ground in front of the head, but still in line with the shoulder. There should be no twisting of the spine or hips.
Childs Pose Muscles Worked
The Childs Pose will engage the low back (Erector Spinae), as well as the inner thighs, shoulders, and hips.
Childs Pose Benefits
Childs Pose is believed to have many benefits including,
Reduces stress and anxiety.
Stretches the ankles, hips, and back.
Can reduce back pain.
Improves circulation.
Stretches the knee.
Reduces tension in the body.
Why Is the Childs Pose Useful
Childs Pose is useful because of its restorative benefits such as reducing stress, anxiety, and tension in the body. It is a great stretch to perform a few movements to relax both the mind and body. The simplicity of the Childs Pose stretch makes it great for everyone, even those who have never practiced yoga before. If you are pregnant or have a knee injury, you should avoid Childs Pose.
Childs Pose Variations
Modified Childs Pose
The modified childs pose is a simplified version of the original childs pose. All you need is a pillow or a bolster, then place it under the torso. This is a great variation for beginners or for those who don't have the range of motion to do the original version.
Wide Leg Child Pose
The wide leg child pose is a variation is that requires the legs to be placed in a wider stance. This allows for a deeper stretch, and the hips to lengthen more.
